The Anger Workbook for Teens: Activities to Help You Deal with Anger and Frustration
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Do you often find yourself in trouble because of anger? Do you react to situations and later regret how you behaved? Does your anger cause problems with other people? Are you tired of letting anger control you?
Between family life, friends, and the pressures of school, there's no doubt that it's stressful being a teenager. And while anger is a natural human emotion, different people handle it differently. Some hold in their anger and let it build, some lash out with hurtful words, some resort to fighting, and some just explode. If you've noticed yourself beginning to take out your frustrations on the people you love most—your parents, brothers or sisters, and friends—it may be time to make a change.
The Anger Workbook for Teens includes thirty-seven exercises designed to show you effective skills to help you deal with feelings of rage without losing it. By completing just one ten-minute worksheet a day, you'll find out what's triggering your anger, look at the ways you react, and learn skills and techniques for getting your anger under control. You'll develop a personal anger profile and learn to notice the physical symptoms you feel when you become enraged, then find out how to calm those feelings and respond more sensitively to others. Once you fully understand your anger, you'll be better prepared to deal with your feelings in the moment and never lose your cool.
The activities in this workbook will help you notice things that make you angry, handle frustrating situations without getting angry, and effectively communicate your feelings. Most of all, these activities can help you learn to change how you respond to anger. Change is not easy, but with the right frame of mind and set of skills, you can do it. This book is designed to help you understand how both your mind and body respond to anger, how you can handle this anger constructively, and relaxation techniques for dealing with anger in a healthy way, so that you can not only control your anger, but your life as a whole.
restriction for a month. Nicole thought, “This isn’t fair! It isn’t right that I’m the one getting in trouble. I didn’t do it!” Life ever treated you unfairly? In Nicole’s case, rather than blaming someone else for the problem, she feels as though she’s the one being blamed. for you to do Help Tavaris and Nicole step back and look at their contributions to the situations. What role did Tavaris play in causing the problem? ____________________ ____________________ ____________________ How
stages. By understanding the progression of your anger, you can learn to quickly identify when you are becoming agitated and head it off before it gets out of control. Alex’s story can show you how anger progresses. 1. Your anger button gets pushed. Alex was getting ready for his big soccer game. He looked at the clock; it was 5:15. He was supposed to be at the field in fifteen minutes, and no one was home to drive him. “Where are my parents?” he thought. He tried calling, but no one answered.
but when you’re in the heat of anger, it can be hard to step back and see clearly. Mallory and Casey were at the movies. Mallory saw their friend Sarah sitting nearby with Noah, the boy Casey really liked. The two were whispering, their heads close together. Mallory couldn’t believe what she was seeing. Were Sarah and Noah an item? How could Sarah? Casey’s birthday was just around the corner. What a birthday present this was going to be! Casey also noticed Sarah and Noah whispering together.
when you weren’t sure of something? ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ … and more to do Here’s a fun activity to help illustrate how miscommunication occurs. You’ll need a group of friends to play this game with you (the more people the better). Ask the last person on your list to report back to you so that you can record the final message. You can use text messaging,
most annoying to least annoying. How can knowing what your buttons are help you with anger? ____________________ ____________________ ____________________ … and more to do! On a separate sheet of paper, list your button releases and then make several copies of your list. Put them in places that are readily accessible—for example, your wallet, your backpack, and your nightstand. Review the list often so that the next time you find one of your buttons is being pushed, you can head off an